Warmup
bike or ride for 3-5 min
alt lunges / jog
side lunges / jog
high kicks / jog
inch worm - broad jump / jog
Coach Mike's Madness
Team of 3
150 Air Squats (1-1- 1,2-2- 2)
Then
15 rounds The Seven plus 5000 Meter Row
7 HSPU (Hand Release Scaled)
7 Thrusters (135/105, 105/95, 95/85, 85/65, 55/35)
7 K2E
7 DeadLifts (245/175, 225/155, 185/1115, 135/95)
7 Burpees
7 KB Swings (53/44. 44/35, 35/26/, 26/18)
7 Pull-Ups
A1 - Starts at top of Sevens
A2 – Starts when A1 is completed with Deadlifts
A3 – Chips at 5000 Meter Row
Only 2 Athletes are doing 7 at a time. 5 rounds each.
If 5000 Meter Row completed before rounds are done
Then the row is over and A3 rests.
complete 150 weighted sit ups 45/25
